5 Minute Meditation for Stress and Anxiety
Running errands and hustling has become the way of living or is a part of our day to day lives. Due to which there has been a spike in stress and anxiety level. Lack of time and those long working hours makes it difficult to take time for ourselves.
However, thanks to the discovery of 5 Minute Meditation, we can calm our nerves within minutes. Taking out five mins from 24 hours can help us focus, feel less stressed, and relax both our body and mind. It is really important to give yourself that 5 mins to nurture yourself and let go of everything.
Table of Content
Five Minute Morning Meditation
Starting your morning with meditation helps set a great tone for the entire day. We feel less vulnerable and calmer right from the morning and tend to take that energy into every activity that we do throughout the day.
Inculcating morning meditation into our morning routine helps us to be patient, calm, less judgmental and take criticism and negativity in a much effective way. Subsequently, when you are more calm and clear, your perspective towards things changes drastically.
You can start your day by meditating, followed by a hot herbal tea. You would feel like you are on a vacation. Meditation is beneficial at any time of the day. But, morning meditation gives major benefits. You can do it on your bed or even when the water is for a boil!
A good meditation will help you take on the day with stride rather than filling it with anxiety caused by unlimited mindless scrolling on Social Media.
5 Minute Guided Meditation
Meditation can be done in many ways, with various techniques, and it varies from every individual’s situation. However, today we bring you the primitive part of the meditation where you can follow the basics and start with 5 mins and gradually increase it to 15 to 30 mins eventually.
Stretch and Relax Your Body
Start the meditation by stretching your legs and hands a bit, as stretching eases and releases tension from your body.
How to Start Meditation
- Sit in a comfortable position, but try not to slouch.
- Close your eyes.
- Inhale slowly from your belly.
- Then move the breath into your ribs, chest, and crown of the head.
- Hold the breath and slowly exhale mindfully.
- While exhaling, reverse the process, exhale from the crown of the head, chest, ribs, and belly.
- Try not to get lost in the thoughts that come to your mind while you are meditating, get hold of your mind, and focus back on your breathing.
While you exhale, visualize the stress evacuating your body from every part of your body.
Once you get into the habit, try to increase the time that you hold your breath. Always inhale and exhale from your stomach and never your chest.
Pro Tip For Focus: Concentrate In Between Your Eyebrows To Increase Your Focus
5 Minute Sleep Meditation
After a tiring day, when you sleep, you rest your body and not your mind. Hence, even after sleeping for 8 hours, there are days when you feel lethargic and lazy. It is because sleep is more proportionate to the quality than the number of hours.
Just like you make your bed before sleeping. Meditation prepares your body or creates inner conditions that help your mind settle down and drift out of the outer chaos.
The tendency of getting caught up in your thoughts is higher during bedtime. It spurns us into our thoughts, impacting our sleep cycle and pattern. However, sleep meditation helps lower the heart rate which slows down your breath and increases the quality of your sleep.
5 Minute Mindful Meditation
Breathing and being mindful is the most fundamental part of human life. However, the busy lifestyle and endless distractions have made being mindful a luxury, which very few people can enjoy.
However, with just 5 minutes a day, you can be more mindful and present-minded.
Mindful Meditation can be done anytime, anywhere. The most primitive of mindful meditation is to concentrate on your breath. Inhale and Exhale.
Notice and relax your body. Follow the 3-2-4 second rule where you breathe through your nostrils for 3 seconds, hold the breath for 2 seconds and exhale it through your mouth for 4 seconds.
“Altogether the idea of meditation is not create ecstasy or absorption but to experience being”- Chogyam Trungpa
5 Minute Gratitude Meditation
Acknowledging the good that you have in your life is the foundation for abundance.
Gratitude is a highly known attribute when it comes to mental health. Practicing gratitude every day consequently leads to happiness. It signifies all the things you are blessed with, which not everyone maybe.
Even if life is challenging or is thriving, gratitude can be practiced as everybody is blessed one way or another. Gratitude helps you feel more happy, blessed, centered, and grounded. Gratitude Meditation should be practiced by visualizing along with your breath, you can be grateful for anything, your parents, your family, the scrumptious meal that you had or even the bus that you caught at the last minute.
Count all your blessings, less or more! Count them all.
5 Minute Meditation You Can Do Anywhere
If you are sitting at your workplace or lying down on the couch. You can meditate right at this moment.
Sit in a comfortable position, relax your body. Inhale and then exhale, make sure when you exhale, let go of all that negative thoughts bothering you.
Always remember that you are in control of your life and situation. While you inhale, make a positive affirmation and then exhale. Try stretching the body part where you feel the tension.
Let go of that tension, every day is a new start for everything good to be replenished again.
Each person is unique, our goals are different, our dreams are different, our nature is different. Yet, some issues are ubiquitous.
Meditation is a widely spread solution to the process of being happy, being aware, being mindful, and being calm.
It increases the level of our consciousness to know how beautiful life is and how blessed we are.
Deeper meaning and enlightenment can not only be found in journeys or traveling far away. It can also be seen right inside every one of us!